Power Mountaindog Strength with arm train

Body sculpture with strength.
Please Read‼️❗️❗️
For squat, bench, and deadlift, if you succeed 2 reps at 95% set, You can update ur 1rm by increasing 5lbs.
For military press and barbell row, update their 1rm by increasing 5lbs every 2 weeks.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Pec Deck (Machine)

Bench Press (Barbell)

Chest Press (Machine)

Chest Fly (Cable)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Machine)

V-Handle Tricep Pushdown (Cable)

Squat (Barbell)

Leg Press

Lying Leg Curl

Leg Extension

Seated Calf Raise

Arm Pull Down

Pull-Up (Bodyweight)

High Row

Seated Row (Cable)

Lat Pulldown

Incline Curl (Dumbbell)

Preacher Curl (Barbell)

Dumbbell Row

Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Stiff Leg Deadlift

Hip Abductor (Machine)

Military Press (Barbell)

Shoulder Press (Machine)

Incline Bench Press (Barbell)

Chest Fly (Machine)

Barbell Row

Bicep Curl (Dumbbell)

Hammer Curl

Low Row

Rear Delt Fly (Machine)

Bicep Curl (Cable)

Lying Tricep Extension (Barbell)

Hip Adductor (Machine)

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